Obesity has become a growing problem in today’s world and it’s not because of just over-eating; our sedentary lifestyles, easy availability of unhealthy foods and even genetics are a major contributor to our fat pads.
For those who pile on the pounds a bit too fast; you may even have your parents to blame for that. But fear not, there are simple and easy ways to lose weight fast. They may require some serious behaviour modifications but it will help you in the long run and even keep you far away from diseases such as hypertension and diabetes.
13 Weight Loss Tips That Are Actually Evidence-Based
Here we have compiled some safest and quickest ways to lose weight and look fabulous so you don’t have to search all over the internet.
1. Healthy eating > fast foods:
Foods that are fresh and cooked at home have far greater nutritive value than something you pick up from a restaurant. Even foods that have been canned or artificially preserved contain chemicals not too good for your health and have a high amount of sodium in them.
High amount of sodium salts is known to cause hypertension; which is a gateway disease for heart attacks. Whole grain breads, fresh fruits and vegetables, dairy and fresh meat cuts are highly under appreciated when it comes to a healthy diet.
2. Coffee does more than just wake you up:
Coffee has the ability to keep you jumping and running all day long but that’s not all. Coffee is known to cause diuresis and has a huge amount of antioxidants in it. Diuretics cause you to pass out the unwanted water in your body and antioxidants protect your cells from damage and prevent early aging.
For those who aren’t big fans of coffee can drink tea which has an ever higher amount of antioxidants and has a milder taste without the dreaded crash that coffee gives you. Flavoured teas not only taste good but help you relax and are good for your immune system. Green tea is known to help people lose weight because the body actually needs to burn calories to digest it.
Make sure your cup of joe or tea doesn’t contain too much sugar; it will lose all its nutritious value and instead contribute to weight gain.
3. Know your limits with salt:
Salty snacks contain a high amount of sodium that not only contribute to heart disease but also tend to retain water in your body and are the main cause of all the “water” weight you have.
Make sure any snack you take have less than 140 mg salt in them and try substituting snacks with fresh fruits, nuts or salads.
4. Sugar isn’t your best friend:
Research shows that sugar is just as addictive as hard drugs. It gives us a sugar rush and then a subsequent crash that will keep you longing for more. Often we simply decide on getting a sweet, flavoured drink instead of something to eat, thinking were cutting back on calories. Instead what happens is that not only do we overload on sugar and the calories that come along with it, but are also left hungry as liquids can sate your hunger as much as a good bowl of solid food can.
Sodas, alcoholic beverages and sweetened drinks are a no-no if you need to watch your weight. Alcohol makes your metabolism slow so it will be harder to lose weight. Instead of a drink, try going for fresh juices or a healthy smoothie. Better yet, eat something healthy, like a bowl of salad or fruits to sate your day hunger.
5. Buy a set of weights:
Lifting weights makes more muscle, and when you’re making muscle you’re not making fat. Shunting your metabolism to muscle production will actually help you lose those extra pounds.
Weights are a long term investment as you can use them even in small spaces such as your office or cubicle. Try stretching before you train and start off light; a few crunches and squats till you manage to get the hang of it. Regular exercise will bring very fast results.
6. Eat foods that have a high water content:
Drinking water is known to be healthy for you. Maintaining an adequate amount of hydration is a primary health goal but water isn’t only available in liquid form. Foods such as celery, grapes, cucumbers, watermelon, pineapple and cranberries contain a high amount of water content and are super foods if you’re looking to rid yourself for some extra pounds.
These foods aren’t only good for your hydration but are also good diuretics and rid your body of extra sodium. The extra fibre they contain is good for your digestion.
7. Go to bed:
Sleep deprivation doesn’t just make you grouchy, it also makes you fat, and it’s not just because you’re not eating when you’re sleeping(although there is that).
Sleep deprivation is known to slow down your metabolism and also increase your production of cortisol, a stress hormone that piles on the pound around your belly. Plus if you’ve been awake longer then you’re more likely to eat to stave off sleep.
8. Food diary:
People who keep food diaries are more mindful of what they eat and can easily point out where they are going wrong.
There are a few apps which could help you keep track of what you eat. Then you can easily see where you’re overeating and why (maybe you have long gaps between meals and overeat after them). This is also a good way to calculate your daily caloric intake and the quantity of carbs, proteins and fats you eat all day.
9. Take a hike (or a walk!):
Walking is the easiest form of exercise and is a good way to get all your muscles moving. Evening walks have an added benefit; they can speed up your metabolism after it starts to slow down during the day.
Half an hour of a brisk walk can do wonders for your metabolism and keep it elevated long after you’re done with your walk. Aerobic exercise also release serotonin in your body, which is essential the happy chemical that elevates your mood.
10. Don’t skip meals:
The worst way to lose weight is by skipping meals. Many people do it thinking they’re cutting down on calories but instead they are just priming themselves up for binge later on. Going without food for long periods of time slows your metabolism and actually contributes to more fat.
Make it your mission to never stay hungry for long periods of time and even if you can’t sit down for a proper meal, make sure you have an energy bar or some fruit with you so you can eat on the go.
The most healthy way to lose weight is to eat regular meal; 3 full meals and 2 snacks in between. Just make sure the meals and snacks you eat are healthy and wholesome instead of something you bought from a fast food joint.
11. Spice up your life:
Spices may help you lose weight in multiple ways. Some species such as jalapeno and cayenne peppers have a compound called capsaicin, which can speed up your metabolism by increasing the body’s production of adrenaline- a stress hormone.
Spicy foods also may make you more mindful of how and what you’re eating and help you keep away from overeating.
12. More minerals:
Minerals such as potassium, calcium and magnesium can help your digestive system in doing its work and also helps maintain your health. Foods rich in potassium are green leafy vegetables, bananas, tomatoes and cauliflowers.
Magnesium and calcium rich foods are dairy, bananas and egg. These food are must eat foods for those looking to lose weight and stay active. These food also help ward off heart disease, hypertension and diabetes
13. Avid diets like the plaque:
Search the internet and you will find thousands of diets that claim to cut down pounds in weeks or days. Some require serious diet modification, others ask you to cut out a food group entirely out of your diet. They may work in the short run but in the long run, not only are you going to gain all those pounds back but also mess with your health as well. Also, just because a food is deemed healthy by an expert, it doesn’t give you a free pass to eat as much as you want. Simply eat regularly and healthy, and take time out for a walk. It may be slow but it will stick.
So there, you have it. The healthiest way to get rid of extra weight all compiled in a neat little article. Extra word of advice, diet pills are always a bad idea. They may advertise them by saying how good they work but it is not worth the damage to your health that they pose. Anything that sounds too good to be true usually is. It may not sound too fun, but slow and steady does win the race.